Injury, break in training – what to eat not to lose the current effects?

I think each person sometimes has a situation when regular workouts are impossible to do, not because of some whim, or conscious decision, but because of temporary worsening of health caused by an injury or illness. In such moments a following question occurs: what to eat in order to support the body in recovery and not to lose hardly trained effects?

You should definitely read:

Damaged kidneys, bleeding, muscle breakdown, injuries – what are the threats of excessive amount of running?

 First of all, it's the matter of time

Having hard workouts and ignoring warning signals sent by the body, often ends up with an injury, which completely excludes from physical activity, or at least limits the effort abilities for some time. In such period of time the problem may result in no possibility of continuing the progress, as well as a realistic perspective of regression, which is losing hardly gained effects. For many people, especially professional athletes, such time is the source of strong stress and leads to undertaking wrong actions. The individuals who are more susceptible, resign from „sporty lifestyle” completely by eating junk food and regaling with alcohol or other stimulants. Of course, such behaviour is much more ruining for the sports shape than taking up constructive actions, and it may be a fast way to ending sports career – professional or amateur.

You cannot train but you can eat properly

The fact, that because of the fateful causes you cannot train regularly, doesn't mean that you should stop paying attention to the quality and quantity of the food you eat. At this moment this aspect becomes very important. Neglecting the topic of food will, unfortunately, lead to a very fast reduction of muscle tissue and gathering spare fat. A body, which is used to the supply of energy covering increased energy expenditure connected with having regular workouts does not „click” at once that the need for food is lower.

Bad food – bad mood

Highly processed food products filled with salt, refined sugars and hydrogenated fat deregulate the mechanisms of hunger control. If, suddenly, the diet is based on sweets, pizza and kebab, it may occur, that the energy supply doubles the body's needs! I think I don't have to write what the effect of such consumption are. Let's add the fact that the act of eating food is not only the way of supplying nutrients to our bodies, but also the way of relieving emotions or fighting boredom. When we are upset, stressed or we just don't have anything else to do – we eat. Staying at home with an injury, therefore, is an opportunity to expose the “unbiological functions of food”.

Quality first

In the time without training it is extremely important to eat high-quality food. It's worth to know that the measure of quality is not only the price of products or the brand's prestige, but the level of processing and the origin of food. For example, fresh fruits are products of higher nutrition quality than jam or juice made of them. The same situation is with meat and cold meat. Another aspect is that it's better to choose organic and traditional products rather than those typical industrial products. Of course, there may be no possibility to do that, but if there is, and we are not limited by the budget, it's good to have it on mind.

What are the benefits of high-quality food?

Food of better quality has few crucial and important advantages. First of all, it's more nutritious, which means that it contains more components useful for the body, such as vitamins, necessary elements, essential fatty acids and amino acids. Second of all, it contains less unwanted substances, such as added sugars, hydrogenated fat, preservatives, artificial colourants, or kitchen salt. Third of all, food of better quality is more filling. Thanks to this aspect it's easier to keep calorific balance under control. It may be a key factor. The last issue is that eating food of better quality is often more thermogenic, i.e. it boosts metabolism and increases burning of spare fat.

Negative balance, neutral or positive?

There are quite a lot of dilemmas when establishing daily energy supply during the breaks in training. “Counting calories” people often have a problem whether to introduce slight deficit – a little bit exaggerated – not to gain body fat, or even to lose some (this hesitance concerns people with the tendency of gaining weight), or do it calm way, or maybe choose slight excess and build a few kilos that couldn't be added up till presence (this dilemma concerns people who are rather slim with fast metabolism), or rather aim at neutral balance. The option of introducing the deficit makes sense when there is high excess of body fat, but when the energy supply is too low, the recovery may be slower – which is also not wanted.


During the break in training caused by injury, it's worth paying attention to the matter of the quality of consumed food products making sure that the diet is nutritious and differentiated. Thanks to that, it will be much easier to stop worsening of the shape and, by the way, support health condition of the body.